Community | Agility Workout

DESCRIPTION

The first player in line begins the activity by sprinting straight to the middle cone and then shuffling to their right. Once the player reaches the cone on the right, the player changes directions and sprints across to the far-left cone before shuffling back to the center cone and then backpedaling back to the start. The next player begins their turn as soon as the player in front of them has finished. Continue this cycle until each player has completed four turns. Rest for 1-2 minutes before having the players complete the same pattern, but moving the opposite direction. Once the players have completed eight total turns, let them rest before repeating the process again, or giving the players a new pattern. Have the players work for, at least, 8-12 minutes. Variations: Variation 1 – Sprinting forward around all the cones. Variation 2 – Instead of shuffling, have the players perform over-under sideways running, often referred to as karaoke. Variation 3 – Shuffle everything except the run to the first cone, and the backpedal back to the finish. Be creative – This activity allows for many different combinations. Watch what the players struggle with and incorporate that in to a new variation. Competition – Create a competition among groups to see which group can finish a pattern first!

COACHING POINTS

Coaching Points: Educate the players on the proper footwork and being able to maintain balance as they change directions. Short quick steps with bent knees should be used in this activity. Encourage the players to change directions quickly and keep their feet moving! Remind the players that they should not lean back when they go to backpedal as they will be off balance. Players should a slight forward lean in their chest as they backpedal. Motivate the players to complete each turn at max speed to get the most out of the activity!

This practice has no coaching points

PROGRESSION

This practice has no progressions